U-Emily Skye Wabelana Ngokuzivocavoca Amandla Omzimba Wakhe Wokwakha I-Badass Muscle

-Delile

• I-Dumbbell Front Squat
• UDumbbell Curtsey Lunge
• Cindezela Amahlombe
• I-Biceps Curl
• Umugqa Wokuvuselela
• Isisuli Samawindi
• I-Bent-Over Triceps Kickback
• Buyekeza kwe-

Uma ungakabikho ku-Gains Train, sekuyisikhathi sokuthenga ithikithi. Abesifazane yonke indawo bathatha izinsimbi ezisindayo, bakha imisipha eqinile ne-sexy, futhi babonisa ububi obuzungeze konke obuza nokuqina. (Isibonelo ngephuzu: laba besifazane abafakazela ukuthi banamandla bafile ngocansi.)

Umqeqeshi u-Emily Skye (ongamazi kusuka kokuphakelayo kwakho kwe-Instagram, i-F.I.T. Body Guides yakhe, noma njengeNxusa leReebok Global) akahlukile; Ukhulume nokuthi ukuzuza amakhilogremu angama-28 (kufaka phakathi inqwaba yemisipha!) kumenze wazizwa enempilo futhi ejabule kakhulu kunakuqala. Akudingeki ukuthi uthathe i-Olympic weightlifting noma uze eduze kwe-barbell ukuze uthole imiphumela efanayo. (Noma kufanele uyizame ngokuphelele. Ukuphakamisa izinsimbi kuma-Olimpiki kunazo zonke lezi zinzuzo, ngemuva kwakho konke.) U-Emily wabelane ngamasu akhe okuqina ukuze akhe imisipha yonke indawo futhi aqine ngokwedlulele.

Bamba amanye ama-dumbbells no-mat, ulandele ngokuhamba ngezansi, bese ubheka amademo akhe kuvidiyo-bese ulungela ukuzwa amandla. (Awekho ama-dumbbells? Akunankinga. Zama ukuzivocavoca kwakhe kwe-kettlebell ukuze uthole i-butt engcono noma isiqiniseko sokushisa i-abs Workout ephansi.)

I-Dumbbell Front Squat

A. Yima ngezinyawo i-hip-wide apart futhi ama-dumbbells ahlala emahlombe.

B. Ukugcina umnyombo uqinile, ihinji okhalweni bese amadolo ukwehlela esikweleni esijulile.

C. Phusha phakathi nonyawo bese umba izinzwane ezinkulu emhlabathini ukuze ubambe ama-glutes bese ucindezela ubuyele phezulu ukuze ume.

Yenza ama-reps ayi-15 kuye kwangama-20.

UDumbbell Curtsey Lunge

A. Yima izinyawo zihlukene ngobubanzi be-hip nama-dumbbell abekwe emahlombe.

B. Ngonyawo lwesokudla, buyela emuva futhi uye kwesokunxele ungene ku-curtsey lunge, wehle kuze kube yilapho idolo langaphambili lenza i-engeli engama-degree angu-90.

C. Cindezela unyawo lwangakwesokudla ukuze ubuyele ekuqaleni, bese uphinda ngakolunye uhlangothi. Qhubeka nokushintshana.

Yenza ama-reps ayi-10 kuye kwangama-15 ngakolunye uhlangothi.

Cindezela Amahlombe

A. Yima izinyawo zihlukene ngobubanzi be-hip-wid, ama-glute kanye nomgogodla ohlangene, ikhanda lingathathi hlangothi.

B. Bamba ama-dumbbells ezinhlangothini izihlakala zibheke phambili, izingalo ngama-engeli angakwesokudla, kanye ne-triceps efana nomhlabathi.

C. Cindezela ama-dumbbell phezulu ngaphandle kokukhiya izingalo phezulu. Nciphisa kancane kuze kube yilapho i-triceps ifana nomhlabathi.

Yenza kabusha ama-10 kuya ku-15.

I-Biceps Curl

A. Yima izinyawo zihlukene ngobubanzi be-hip, ama-glutes kanye nomgogodla ohlangene.

B. Bamba ama-dumbbell phambi kwamathanga izihlakala zibheke phambili, amahlombe phansi nangemuva, nezindololwane zikhiyelwe eduze kwezimbambo.

C. Ngaphandle kokunyakazisa izindololwane, phakamisa ama-dumbbell uye phezulu emahlombe, bese wehlisa kancane kancane, uqinisekise ukuthi ungazishwibi izisindo.

Yenza kabusha ama-10 kuya ku-15.

Umugqa Wokuvuselela

A. Qala endaweni ephezulu yepulangwe ubambe ama-dumbbells ngezihlakala ezibheke ngaphakathi nezinyawo ububanzi behlombe. Gcina umgogodla ongathathi hlangothi ngokubheka ngqo phansi.

B. Row the dumbbell yangakwesokudla ukuze wakhe i-angle engama-90-degree, bese wehla kancane phansi.

C. Phinda ngakolunye uhlangothi, ucindezela i-glutes nomgogodla wokubandakanya ukugcina okhalweni luzinzile. Qhubeka nokushintshana.

Yenza ama-reps ayi-10 kuye kwangama-15 ohlangothini ngalunye.

Isisuli Samawindi

A. Lala ubheke phansi, imilenze yeluleke yaqonda phezulu ophahleni nezingalo zakho ngama-engela angama-45 degree ngapha nangapha. Cindezela ubuyele phansi emhlabathini.

B. Dweba inkinobho yesisu uye emgogodleni nasemilenzeni ephansi kancane ngakwesokudla, ume ngaphambi kokuthi iqolo elingezansi liphume phansi.

C. Buyela endaweni yokuqala, bese ugoqa imilenze ngakwesokunxele. Qhubeka nokushintshana.

Yenza ama-reps ayi-10 kuye kwangama-15 ohlangothini ngalunye.

I-Bent-Over Triceps Kickback

A. Yima ngezinyawo ububanzi bokushiya okhalweni ubambe i-dumbbell esandleni ngasinye, izihlakala zibheke phakathi. Hinge okhalweni ukuze uncike phambili, ugcine umongo uqinile nekhanda lingathathi hlangothi.

B. Cindezela umhlane ongaphezulu bese unamathisela izindololwane ezinhlangothini, wakhe ama-engela angama-90-degree anezigqoko kanye ne-triceps. Cindezela ama-triceps ukuze uqondise izingalo futhi uphakamise izinsimbi phezulu nangemuva.

C. Yehlisa kancane izinsimbi kuma-engela angama-90-degree.

Yenza kabusha ama-10 kuya ku-15.

Phinda isifunda sonke izikhathi ezi-2 ukuya kwezi-3.

Buyekeza kwe-